How many eggs should I eat in a day? Are eggs healthy? These are some of the most frequently asked questions. The fact is that eggs are rich in nutrients and highly beneficial to health. They are packed with proteins, vitamins and minerals, and are a source of healthy fats, including Omega-3 fatty acids.
There are innumerable studies, which show that cholesterol in eggs does not increase the risk of heart disease. In fact, eggs have the best quality protein and help to lower blood sugar. Dietary intake varies from person to person. If you have a family history of high cholesterol, or if you have high cholesterol, then it is wise to either avoid eggs completely or stick to egg whites only.
Cholesterol in Eggs
Cholesterol present in food is safe by itself. It only becomes harmful when it gets oxidised as in dried eggs found in cake mixes and processed foods. Eggs are low in saturated fat and have no trans-fat; there is only a small amount of cholesterol in eggs.
Most of the fat present in eggs is the ‘good’ unsaturated fat that we need to be healthy. While eggs yolks are high in cholesterol – one egg yolk has 200 mg of cholesterol – eggs don’t raise your blood cholesterol. In fact, it helps your body to produce good cholesterol (HDL).
How much to eat?
If you have normal cholesterol and if you are leading an active healthy lifestyle, you can eat one egg 4 times a week without worrying about its cholesterol content. Also, eggs are beneficial for those suffering from hypoglycaemia (low blood sugar). When an egg is taken with a high-fibre cereal such as whole wheat bread or a chappati (whole wheat), a diabetic person does not experience hypoglycaemia from breakfast to lunch. Those suffering from anaemia can also eat eggs, as they are packed with all essential amino acids and minerals.
Tips for Eating Eggs
It matters greatly what you eat along with the eggs. For example, the saturated fat in butter, cheese, bacon, sausage and muffins raises blood cholesterol much more than the cholesterol in your egg. Also, the highly refined “bad carbohydrates” in white toast, white rice, pastries, regular pasta and home fries can increase your risk of heart disease, stroke and other cardiovascular diseases.
The healthiest way to eat eggs is boiled, poached, omelette, baked or scrambled, using low-fat milk. Try our deviled eggs recipe, which is easy to cook and tastes yummy! You can also combine eggs with vegetables and fruits. Egg sandwich with vegetable slices makes for a healthy and protein-packed lunch. Rice lovers can try egg fried rice (brown rice) and add chicken breast or grilled shrimp to it.
A light French toast made with low-fat milk, whole-grain bread is just perfect for breakfast! Don’t overcook the eggs because the longer you cook them, the more nutrients you may lose. The bottom line is eggs are generally super healthy food so cholesterol in eggs will not raise your cholesterol level. Include them in your diet!
High Cholesterol can be Genetic!
Yes, there are chances of you being diagnosed with high cholesterol if either of your parents has high cholesterol or you have a family history of the same. A gene test, also known as DNA test, can help determine your chances of getting high cholesterol. The test detects the presence of such genes using a saliva sample. It is a non-invasive, painless and quick process.
Get yourself tested to know what’s good for your health and what’s not! Seek advice from Health Total’s doctors and nutritionists and get a diet plan that will help you to lower bad cholesterol. We help you manage cholesterol levels with a scientific food plan, which is easy to follow.
Our experts will not only help you with a personalised diet plan for your health problem, but they will also review your progress and make dietary changes if needed. Sign up for a FREE Consultation and get a customised diet plan for cholesterol management!
Health Total’s 4-step scientific approach not only lowers bad cholesterol levels but also reduces your heart disease risk. The diets you have followed so far must have been restrictive, asking you to cut down a lot of foods, including eggs. Here’s the Health Total way and how we make it easy for you —
- Easy-to-follow tailor-made diet plans
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Call on our toll-free number 1800-891-8131 and Book an appointment with our health experts!